032221-032621

Monday 032221

STRENGTH

6x3 Front Squats at 75% of 1RM

WORKOUT 2 ROUNDS FOR TIME

15/12 Cal Bike

7 Dumbbell Thrusters, 50/35 lbs

14 Chest-to-bar Pull-ups

Rest 2 min

2 ROUNDS FOR TIME

14 Chest-to-bar Pull-ups

7 Dumbbell Thrusters, 50/35 lbs

15/12 Cal Bike

Tuesday 032321

WORKOUT

3 SETS

AMRAP x 5 MINUTES*

16 Slam Balls

16 V-Ups

16 Air Squats

-Rest:30-

*Pick up where you left off in every consecutive AMRAP

OPTIONAL FINISHER

3 Sets

Max Reps Strict Pull-Ups

10-12 DB Curls

10-12 DB Skull Crushers

Wednesday 032421

STRENGTH

6 SETS

1 High Hang Power Clean

+

1 Above the Knee Hang Power Cleans

+

1 Below the Knee Hang Power Clean

-Rest as Needed b/t Sets-

*Build to a Moderate-Heavy Set of the Complex.

WORKOUT

FOR TIME

800m Run

20 Hang Power Clean (115/75)|(75/55)

400m Run

15 Hang Power Clean (135/95)|(95/65)

200m Run

10 Hang Power Clean (155/105)|(115/75)

Thursday 032521

EMOM x 15 MINUTES

Min 1: 10-15 Wall Balls

Min 2: 30-50 Double Unders

Min 3: 10-20 Push-Ups

COOL DOWN

2:00 Banded Lat Strech (1:00 each side)

2:00 Couch Strech (1:00 each side)

2:00 Active Squat Hold

2:00 Wall Hinge

Friday 032621

21.3 Last Friday Night Lights Be There!!